Mon Jan 11, 2026 pm

If you are swimming tonight do this swim

Workout 1

10 x 75 (2 stroke A/2 stroke B

1) fist/drill/swim on 1:20

2) very long/50 build on 1:15

4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice, 4) 15/10

10 * 200

4 on fpp +20

3 on fpp +10

2 on fpp +5

1 on fpp

3 x 600-800

1) Alternate 2 strokes

2) Paddles every 4th 25 Fly or Breast

3) Maintain Breathing Pattern, Dolphin Kicks and SC

1) or 3) could be Pull

Workout 2

16 * 50

1-4) descend on :50

5-6) Kick on 1:10

7-8) Build on 1:00

repeat Stroke B

4 x thru

75 double turn/waterfall turn on 1:20

100 IM 8/10/1/6 kicks on 1:40

3 rounds

50 6 Kicks or 2K1P on 1:00 double arm back if rest is fly

100 long on 1:30

100 Build on 1:30

4 x 25 at 90% on :45

2 x 50 Kick fast on 1:00 leave early if needed

30s

4 x thru

200 Kick on 4:30 1) fast, 2) neg, 3) IM, 4) fast

Alphabet with 4 x leg raise and "shoulder/heel bridge" at vowels